5 Rounds

With a dumbbell - Go into the recieving position of your split jerk.
From this position do a total 20 strict presses following this scheme:

• 5 presses w. right foot in front and dumbbell in right hand
• 5 presses w. left foot in front and dumbbell in right hand
• 5 presses w. right foot in front and dumbbell in left hand
• 5 presses w. left foot in front and dumbbell in left hand

Your scores are the wieghts of the dumbbells used in the rounds

E3momx5 (build up)
5+5/4+4/3+3/2+2/1+1

For time with partner:
50 box jump
50 wallball
50 db snatch
50 push up
50 db snatch
50 wallball
50 box jump

Kyykky ”max2” (hyvä tavoite, että aloitusrauta ylitorniossa)

Situps 3-5s pidolla 5x5

Deadlift 6 RM, then 5 – 4 – 3 reps @ same weight

• 2-2-2 of:
BB Hang Squat Snatch (0:03 eccentric in Hang)
2RM
90% 2RM 2-2 reps
Dal BB sulle anche fai 0:03 di eccentrica sino alla Hang un dito sopra ginocchio poi esplosivamente
fai lo Snatch. Fai così ad ogni rep

Core, two rounds of:
5 Strict TTB (bench)
10 Russian twist
20m Sliders
40 sec hollow hold

Handstand:
5 x Kick2HS
5 x HS shrungs
2 x 8 HSH agaist wall, hands to plate
5 x HSH, free

Then, continue to practice with:
a) Kick to HSH and arch to wall
b) HSH and shoulder taps
c) HSW towards wall
d) HSH agaist RED band
e) HSW 10000m

Ring row 4x10 reps, rings as low as possible

15-12-9-12-15:
Toes to Bar
Deadlifts (205/145)
Barbell-Facing Burpees

Kilos - 93/65

4 Rounds, for a pump:
25 Barbell Rows (light)
25 Push-ups
40m Gun Walk
25 Banded Overhead Triceps Extensions

• No score today, instead name your favourite sport, or sportstar, to watch.